Netflix and Side Plank? 8 Easy Exercises You Can Do Without Leaving Bed
You went hard this summer! Toting the kids around, traveling to see friends and family, getting everyone back to school, and the whole time continuing to work. Time for a break? We think so, too. But, a break doesn’t mean you have to sacrifice your mental or physical health.
Incorporate healthy snacks for your Netflix binges, make sure your sleep schedule and mattress can help you get your best rest, and keep up your summer activity levels with these lazy day exercise ideas you can do from bed!
Not So Lazy Workouts to Do in Bed: Arms
1. Arm Circles
Maybe you don’t have workout equipment in your home just yet (PS, your local Rent-A-Center can help with that!), but that doesn’t mean you can’t work your arms with smaller props. Grab two hand weights (one or two pounds are good to start with!), and lie on your back. Reach your arms toward the ceiling, then make a T shape with them out to the side. Bring your arms close to your body, then reach them back up toward the ceiling to draw a complete circle. Do this in both directions for arm toning work before your feet ever hit the floor. Aim for 5-8 circles in each direction.
2. Plank Push-ups
We know, we know: planks are usually thought of as a core exercise. And planks DO work your core! But plank exercises can work your upper body, too. To do this simple exercise, lie on your stomach, and place your hands shoulder-width apart under your chest. Engage your core, then use your arms to push yourself up into a plank position. Hold for 2-3 seconds, then lower down… slowly! Repeat 8-10 times.
With this exercise, your upper arm and shoulder muscles turn on to control the motion, and your abs keep your hips lifted for a double-doozy bed workout move. To advance this move, hold your plank for up to 45 seconds before lowering down. The longer you hold and the slower you move to transition, the harder your arms and abs will work!
3. Tricep Dips
This is a great move for the end of your bed workout. Why? Because it will help you transition upright so that you can get started with your day! Sit on the edge of your bed with your hands planted on either side of your body and your feet on the floor. Walk your feet away from you, straighten your legs, keep your heels on the floor, and lift your hips off the bed. Then, bend your elbows to lower your whole body, and straighten them to lift back up. Try 8-10 repetitions of this exercise.
Start Your Day with an Ab Workout In Bed
4. Leg Lifts
Lie on your back with your legs extended straight up toward the ceiling. Brace your core, then lower both legs down toward the bed. Slowly lift them back up, being careful not to lose your core engagement.
Start with 5-8 reps, and work your way up to 10-15 over time. Can’t seem to keep your core steady? Don’t worry! Bend your knees to 90 degrees and lower and lift your legs from a tabletop starting position instead of fully straight. Make your range of motion smaller until you’re strong enough to keep your core engaged the whole time. Practice makes progress!
5. Leg Scissors
Start on your back, and straighten your legs. Lift one leg up toward the ceiling, then switch your legs as if you’re scissoring them. Engage your core to keep your lower back from arching, and move slowly to increase your challenge level. As a bonus, this exercise can help loosen up stiff hips from sleeping in an awkward position or lying still all night. And, just like with leg lifts (mentioned above), you can do this exercise with bent knees, too. Aim for 10 reps on each side (so, a total of 20 switching motions).
6. Side Plank Lifts
Much like regular planks, side plank lifts can work both your arms and core. Lie on your side with your bottom upper arm tucked under your body and your forearm at 90 degrees. Brace your core and use your obliques (the muscles in the sides of your waist area) to lift your hips off the bed. Keep your body in one straight line. Lower down again, then repeat this for 10-15 reps before rolling over and doing it on the other side.
And, just like with regular planks, you can hold yourself up in the side plank position for longer periods (work up to 45 seconds) to build your endurance.
Leg Workouts to Do While Lying in Bed
7. Glute Bridges
Glute bridges are a classic and easy exercise to strengthen your glutes and hamstrings, which can help both your hips and legs. With your knees bent, lie on your back and place your feet shoulder-width apart on your mattress. Brace your core, then squeeze your glute muscles to lift your hips off the bed (your head, neck, and upper shoulders should still be on the mattress).
Lower your hips again, then repeat 10-15 times. Have a softer mattress? You’ll have the added benefit of more challenge for your balance, since your mattress creates an unstable surface.
8. Side Lying Leg Kicks
As the name implies, your starting position is lying on your side. Make sure your head is at a comfortable angle (you can keep it on your pillow!), and straighten your legs so your body is one long line from head to toe.
Lift your top leg straight up, then lower it back down for 10-15 reps. Want to make this exercise more challenging? Try drawing a half circle shape with your foot. Reach it in front of you, then draw an arc shape to tap your foot behind your body, then do the same to bring it forward again.
Workouts to Do in Bed: Maximize Your Exercise Efficiency
Need a little help keeping up your existing activity levels or easing into a new workout routine? Rent-A-Center has your back. With smartwatches to track your heart rate, headphones for your new workout playlist, and YouTube-enabled Smart TVs for easy streaming of online workout videos (from the comfort of your comfy bed, of course), you’ll find everything you need to make self-care a breeze at your local Rent-A-Center.
Shop workout gear and wearable tech online now or stop by your nearest Rent-A-Center showroom today.